Athletes should be prepared for super-intensive training, first of all, psychologically. Find out how to organize your training process. All athletes understand that it is very difficult to perform, say, squats with a large or even medium number of repetitions, and then go straight to the deadlift, performing all the movements to failure. If you add a couple more basic exercises to these exercises, then it is simply impossible to imagine how difficult it is. If you use this approach to your training, you can progress quickly. Of course, this will only be possible if you have high-quality food and sufficient time to rest.
Today we will talk about super-intense training and its alternatives in bodybuilding. This is a very effective approach, but it takes a long time to work in this mode. A couple of high-intensity activities will not be beneficial. But you must be fully aware of the fact that it will be incredibly difficult. If you are ready for this, then we continue. It should also be noted that this training method is not suitable for athletes with weak genetics.
High-intensity training scheme
In total, you will have four lessons per week. Two of them will be carried out with high intensity, and you must prepare all the equipment in advance in order to perform the complex without pauses. Let's move on to the study program.
High Intensity Refusal Training - two sessions per week
- Squats - about 20 repetitions to failure;
- Deadlift, legs straight -15 repetitions to failure and perform the movement only once every seven days;
- Calf Raises - Failure and then do partial reps.
- Push-ups on the uneven bars - to failure, then work in the negative phase;
- One-handed rows - 10 reps to failure;
- Seated presses - 10 repetitions to failure;
- Barbell Curls for Biceps - 8 reps per failure
- Twisting - to failure.
All exercises must be performed to failure and you need to choose the appropriate weight for sports equipment.
Normal intensity training - 2 times a week
- Twisting - 1 set per failure;
- Squats - 3 sets, do once a week;
- Calf Raises - 4 sets;
- Bench press - 5 sets;
- Deadlift, legs straight - 2 sets, performed once a week;
- Behind the head presses - 3 sets;
- Rows on the block in the direction of the chest - 3 sets;
- Lifting the bar for biceps - 3 sets;
- Dips on the uneven bars - 2 sets.
Before performing work sets, do not forget about 2-3 warm-ups. You need to rest for two minutes between approaches. All sets are performed to failure and this can be done with a constant weight of the shells or slightly reduced.
Normal Intensity Split Workout Program
We can also offer you another split system training program. It is designed for three sessions a week. For maximum effect, it is advisable to change the number of repetitions of the exercises, but not within the framework of one lesson or cycle. Use 6 to 12 reps for upper body development, and 15 to 30 reps for lower body development. First of all, focus on the state of your body.
1 day of classes
- Bench presses - 5 sets;
- Biceps curls - 4 sets;
- Bench presses, narrow grip - 3 sets;
- Calf Raises - 4 sets.
2 day of classes
- Deadlift - 2 to 3 sets
- Bent over rows - 4 sets;
- Shrugs - 2 sets;
- Neck and forearm training.
3 day of classes
- Squats - 5 sets
- Calf Raises - 3 sets;
- Seated Presses - 4 sets;
- Biceps curls (barbell) - 4 sets;
- Dips on the uneven bars - 3 sets;
- Forearm and neck training.
For Mike Mentzer's super-intensive training, see this video:
[media =
